Finding a delicious, healthy wrap that doesn’t break the bank can be tough, but it’s not impossible. Alternative flours are great replacements for whole wheat flour, which can give your wraps an off-putting bitter taste and texture when you use too much of it in your wrap recipe. Try one of these alternative flours next time you whip up your next batch of wraps and try something new!
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1) Quinoa Flour
Quinoa flour is the perfect healthy wrap for weight loss because it offers a whopping eight grams of protein per serving. The quinoa plant is a high-protein superfood, and this flour provides an excellent way to include it in your diet. Not only does it provide you with a nutrient-rich product that's easy to make, but it also has a great consistency and flavor that will work well with whatever you're craving. It's also gluten-free, which can be helpful if you have celiac disease or want to avoid gluten due to intolerance or allergy. Quinoa is also rich in iron and magnesium, which are essential for boosting immunity and maintaining energy levels.
Another reason why quinoa flour might be just the healthy wrap for weight loss you need is because of its versatility.
2) Chickpea flour
Chickpea flour is a great alternative to wheat flour. It can be used in any recipe that calls for all-purpose or whole wheat flour and has the added benefits of being gluten-free and high in protein. Chickpea flour is also a good source of iron, calcium, magnesium, and zinc, so it's excellent for healthy wraps for weight loss. With over 400 grams of carbs per 100 grams, chickpea flour is a popular option for diabetics who are watching their carb intake. But what makes this ingredient stand out from other flours is its nutrition profile, which includes a whopping 8 grams of protein and nearly 30% daily value for folate per 100 grams. Add these additional nutritional benefits to its versatility and you'll have found yourself a new go-to flour! Rice flour:
Rice flour has similar properties as cornmeal but with a much more subtle flavor. Its subtle taste makes it perfect for sauces where you want something lighter than wheat or corn meal but doesn't want anything too heavy tasting like soybean, sesame, or sunflower seed flours. Use rice flour in place of regular white flour if you're looking to increase your fiber intake without adding too many calories and carbohydrates into your diet.
3) Buckwheat flour
Buckwheat flour is a gluten-free alternative to wheat and is versatile, easy to use, and has a strong nutty flavor. This flour can be used in pancakes, pizza dough, pasta, pie crusts, and more. Buckwheat is delicious in recipes that are heavy on fruit and spices or when paired with chocolate.
1/2 cup of buckwheat flour = 140 calories
3/4 cup of buckwheat flour = 230 calories Buckwheat flour has the most protein out of all the flours listed (10 grams per cup) so it's great for anyone looking to bulk up their diet. It's also really good for anyone sensitive to other grains like wheat and oats.
The only downside to this type of flour is that it doesn't have as much binding power as wheat which means you'll need eggs or milk for your recipe if you're making something like cake. Almond Flour: Almond flour is made from finely ground blanched almonds and is one of the healthier substitutes available because almond provides many nutrients not found in other types of flours such as vitamin E, manganese, potassium, magnesium, fiber, riboflavin (B2), copper, iron.
4) Potato Starch
Potato starch is a healthy wrap for weight loss. The starches in potatoes help you feel full and can help lower your blood sugar levels. Plus, they're high in fiber, which helps keep you feeling satisfied longer and stabilizes your blood sugar levels. This healthy starch can be used as a binder in low-carb recipes to replace flour or cornstarch, or it can be used as a coating on meats before frying them. I've used potato starch successfully in our Ultimate Roast Chicken recipe with Vegetables; this dish has the added benefits of including vegetables and utilizing all parts of the bird.
In addition to potatoes, other healthy wraps for weight loss include banana leaves, kale leaves (when baked), lettuce leaves (when baked), cabbage leaves (when roasted)
5) Almond Meal/Flour
Almond meal or flour is a great alternative to white flour and is a good option for those with nut allergies. Almond meals or flour can be used as an egg substitute in baking, as well, which makes it more versatile than other alternatives. It also has a naturally sweet flavor that pairs well with fruit and vegetables. Other benefits of almond flour include its high protein content and low glycemic index, meaning it won't spike your blood sugar as other carbohydrates will.
In terms of cooking with almond meals or flour, you can use it just like you would any other type of dry ingredient. Almond meal/flour is typically used in the same way that one would use white flour – for example, in bread, cakes, pancakes, and waffles.
Conclusion
Whether you're vegetarian, gluten-free, or just want to branch out from the typical bread and flour wraps, these five alternative flours are worth a try!
Arrowroot flour is a good substitute for wheat flour. This starchier flour has more binding power so it's best if you're looking for something a little stronger. For those of us with food sensitivities, arrowroot is also a great option because it's gluten-free and vegan.
Coconut flour is another interesting substitute for your typical wrap. This dense grain-free flour creates a crispy crust and chewy center that tastes delicious dipped in hummus or nut butter!
Teff is another grain-free alternative that can be used in healthy wraps. It contains fiber, calcium, iron, and protein making this flour a healthy choice to make wraps out of. Quinoa is another nutritious ingredient that will make your healthy wrap last longer without feeling heavy. These grains contain protein which will help keep you full while not weighing down your digestive system like other carb choices. Amaranth is yet another grain that would make an excellent healthy wrap; this ancient superfood contains both soluble and insoluble fibers as well as vitamin C, B6, folate, and iron!
Which one of these alternatives did we miss? Comment below with your favorite way to create healthily (and delicious!)wraps using any kind of flour - we'll add them here for others to read about too!